Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Ok where to begin. Its been a few days since I last posted. Overall strength has been way down. I traveled to Colorado, PR’d my frontsquat, but after that I havent been able to take heavy weight. 315 on my back feels crushing. My lungs are ok but the fatigue seems to be compounding. Back on the slope now and I am at an even greater sleep deficeit. Sleep needs to be a priority, and hasnt been lately.

130917
I felt like death this morning. Didnt want to workout. seriously tired and groggy. should have stayed in bed.
The rows were sloowwww but overall i am just happy i finished the workout. there has been a lot of rowing in the past week. which is something im not used to and i dont like it. The last row i had to make myself stay on the rower and im suprised i didnt finish the 2k in 25 minutes. For both rows, just trying to get the pace down to 2:00/500m was a serious chore. Most likely due to me being completely blown up in the adrenal department, but it could have been the rower i was using. (pretty old concept rower in a globo gym)

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed
Worked up to 165. felt solid and could have gone a lot heavier but i left it at that.

C.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended. Didnt count rounds. worked in the 80% range for the entire time though.

B.
For time:
Row 2000 Meters
30 Burpees Over the Erg
30 Thrusters (135/95 lb)
Didnt get a time ~15 min
When the running clock reaches 18:00, complete the following for time:
Row 1000 Meters
20 Burpees Over the Erg
20 Thrusters (135/95 lb)
Finished at appx 27 min.
When the running clock reaches 30:00, complete the following for time:Row 500 Meters10 Burpees Over the Erg10 Thrusters (135/95 lb)
Ran out of time for the last part.

130913

A.Five sets of:Muscle Snatch x 1 repRest as neededBuild over the course of the five sets.B.Build to a heavy-ish Snatch

Modified for time. A few snatches/OHS working on speed and form at 60%. Also worked on shoulder stability.

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
Worked up to 155

C.
Take 20 minutes to today’s 1-RM Split Jerk: 235 taking it from the rack

D.
For 18 minutes, rotate through the following two stations on the minute:
Minute 1 – 5 3 Muscle-Ups
Minute 2 – 10 Strict Handstand Push-Ups (as many strict as possible then kipped)
Minute 3 – 15 Kettlebell Swings (32 kg) unbroken on all sets.
This was a battle for sure, bumped muscle ups down to 3 because I wasn’t comfortable with them at the time. Especially fatigued I didn’t want to hurt my already tweaked elbow or shoulder.